Jul. 28, 2013

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Lisa Lavia Ryan | | Special to the Register

When it comes to exercise, the best of intentions can end in disappointment. You excel at your regime for a few weeks or months, vowing to continue working out daily until the end of time — but then, something happens.

It’s raining, so you decide to sleep in. You have a stomach bug. Your ankle begins acting up. And before you know it, you’ve joined the ranks of the sedentary.

The real culprit that most likely caused the derailment? Boredom, one trainer said.

“People get tired of doing the same workout every day,” said Shannon Jungman, manager of Anytime Fitness in Johnston. “It becomes very monotonous, and therefore, the fun is taken out of it. And sometimes, people stop because the workout has become less challenging, so they figure, why bother?”

Jungman said no matter if you’re focusing on cardiovascular exercise, strength training or a combination, you’re vulnerable to boredom if you don’t change things up every now and then.

If you’re starting to lose enthusiasm for your workout, consider these tips she offers to help you get back on track.

1. Make a plan from day one not to stick with the same workout for long.

“When a person does the same exercise over and over, the body adapts to the exercise and becomes more efficient,” Jungman said. “This can be advantageous for performance, but not for weight control and improved strength. If a person does the same level of exercise, they do not make improvements. And repetitive movements can also cause injuries.”

2. Don’t just randomly change your workout, though; make sure any changes are in line with your overall goals.

“All workout plans should include a certain level of cardiovascular exercise, flexibility exercise and strength-training exercise,” Jungman said. “You also should work different muscle groups to ensure an overall level of fitness. It’s common for individuals to avoid certain exercises that target different areas of the body; it’s human nature that if something is difficult, we don’t want to do it. It seems that flexibility and strengthening the joint-supportive muscles are commonly skipped; those are so beneficial, so make sure you plan your routine with your whole body in mind.”

3. If weight loss is a goal, pay special attention to changing things up in a certain way.

“If you came to me and said, ‘I run, and I’m getting tired of just running — but I want to lose weight,’ I’d devise a workout that would include two critical things: intense cardio training and fat-burning cardio training. And I’d also make it fun, because finding fun activities is advantageous for long-term compliance.”

“There are so many workout plans that work all parts of the body. It’s helpful to cross-train to help alleviate bore­dom, reduce injuries and use all your muscles. And you can do it at virtually any exercise level.”

5. Seek out a trainer — and not just because she is one.

“There are certainly a number of people who are self-motivated to work out, and many people have workout partners who help keep them motivated. But many other people simply lack the motivation to stick with a program. A trainer can offer motivation and accountability — but more importantly, he or she can teach proper techniques with a variety of exercises. There truly is a right way and a wrong way to do certain exercises, and there’s nothing more frustrating than beginning a workout program only to end up with an injury. Some injuries are acute and short-lived, but others become chronic problems. Hiring a personal trainer can set you up to succeed and achieve your goals — and you don’t have to be in great shape. We see a large number of people who are new to exercise. And we can keep anyone from getting bored.”